Do your shoulders feel tight or notice yourself becoming more rounded through your upper back?
Maybe you spend a lot of time sitting, driving, looking at your phone or working at a computer.
This is one of my go-to exercises for posture and shoulder issues.
I call them âchicken wings,â but you may know them as wall angels.
Research shows that âchicken wingâ exercise activates the serratus anteriorâthe muscle that helps control and stabilise your shoulder blades.
Research has also found that wall angels can improve shoulder-blade movement and external rotation of the shoulder.
Iâve had my own shoulder issues over the years, so I regularly incorporate this exercise into my training to work on my posture, shoulder mobility and control.
Stand with your back against the wall, bend your elbows into a âWâ shape and slowly slide your arms upwards before drawing your elbows back down.
But hereâs the important part: donât force your arms against the wall or arch your lower back just to move higher.
Itâs not about how far your arms can go. Itâs about controlling the movement and noticing where your body feels restricted.
Sometimes the simplest exercises are the ones your body needs the most.
Give it a try and let me knowâwas it easier or harder than it looked?
Fit Shape Health & Wellness
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đEducating & Empowering women in midlife and beyond to live long, healthy, active lives so they can inspire future generations. đŁ
I help peri-menopause women Rediscover Themselves, Revitalise Their Health & Rewire Their Mindset so that they can have Undeniable Confidence, Unlimited Health and Unstoppable Potential. Services include:
1:1 Health & Wellness Coaching
ReNewHerLife Coaching Program
1:1 Personal Training
Yoga & Pilates classes
Numerology Reading
Hypnosis
Meditation
Sound & Breath work Experiences
Yoga & Wellness Retreats
Reiki Healing
For more information see my website: www.tracyspears.com.au
Do you struggle when it comes to cardio?
Do you get puffed easily? Maybe simply walking up a flight of stairs gets your heart rate up quickly.
Research shows that regular aerobic exercise can improve heart health, lower blood pressure, improve cholesterol levels and help reduce anxiety in postmenopausal women.
Introducing cardio activities into your program two to three times a week is a great place to start. As your fitness improves, you may notice that everyday activities become easier and you recover more quickly when you do get puffed.
But cardio doesnât have to mean running, jumping or trying to keep up with everyone else.
Low impact doesnât have to mean low effort!
Our MenoFit Cardio class is a low-impact, higher-intensity circuit-style workout designed to increase your heart rate and improve your fitness without placing unnecessary impact on your joints.
You can work at your own pace, take the options you need and gradually challenge yourself as your fitness improves.
If traditional cardio classes have felt too intimidating or too high impact, MenoFit Cardio may be exactly what youâre looking for.
Are you ready to give it a try?
Join our Spring into Summer 6-week strength adventure. Click the link below for more information
https://fitshapehealthandwellness.com.au/spring-into-summer-adventure/
02/09/2026
Thereâs a concept in business called reverse engineering:
Decide where you want to end up. Then work backward.
We should do the same with aging.
Picture yourself at 70.
Can you carry your suitcase?
Get up from the floor?
Climb stairs?
Travel?
Live independently?
Now ask a harder question:
What would the 70-year-old you want you to start doing today?
Because we donât suddenly become strong at 70.
The muscle. The balance. The habits. The identity of someone who takes care of her body â those are built decades earlier.
We canât control everything about aging.
But we can train for the future we want.
Your 70-year-old body is under construction now.
Join us for our Spring into Summer 6-week Strength Adventure. Click the link below for more information ⤾ď¸
https://fitshapehealthandwellness.com.au/spring-into-summer-adventure/
01/09/2026
When was the last time you did something just for you?
Not because someone else needed you.
Not because it was on your to-do list.
Not because you had to.
Just because you deserved it.
As women, we're often the planners, the organisers, the carers, the problem solvers. We spend our days making sure everyone else is okay, and by the time we finally stop, we're exhausted.
The only thing we have left to think about is how tired we are.
Here's what I've learnt after working with hundreds of women over the last 20 years...
You can't pour from an empty cup.
If you're constantly giving your time, your energy and your attention to everyone else, eventually there's nothing left for you.
The beautiful thing is, when women start giving themselves permission to look after themselves, something incredible happens.
âŞď¸They have more energy.
âŞď¸They're more patient.
âŞď¸They're happier.
âŞď¸They feel stronger.
âŞď¸They're more confident.
And everyone around them benefits too.
Yes, there's often a little guilt in the beginning.
But that guilt quickly disappears when you realise you're becoming the healthiest, happiest version of yourself.
That's exactly why I've created our Spring Into Summer Adventure.
This isn't just another fitness program.
It's six weeks to say yes to yourself.
To get stronger.
To move your body.
To meet incredible women.
To try something new.
To step outside your comfort zone.
And to have a little adventure of your own.
When you join, you'll explore new classes, build strength, connect with other women and experience everything Fit Shape has to offer.
No pressure.
No competition.
No perfect starting point.
Just one small adventure at a time.
Click the link below for more information ⤾ď¸
https://fitshapehealthandwellness.com.au/spring-into-summer-adventure/
31/08/2026
People donât always remember what you sayâŚ
But they always remember how you made them feel.
I can tell you how incredible our movement classes are.
How amazing our instructors are.
I can explain how powerful pod training is.
I can talk about the community weâre building, the support, the education, the care.
But if health and fitness isnât high on your values list right now⌠you wonât feel it.
You wonât get that little spark of excitement.
You wonât feel that pull in your gut that says, this is for me.
Because when something truly matters to you, you donât just talk about it â you move toward it.
You know when health is one of your top values when youâre willing to:
⢠Protect time for it
⢠Invest in it
⢠Use your energy differently
⢠Challenge the belief that you âcanâtâ
When itâs aligned, youâll find a way.
When itâs not, youâll find an excuse.
And thereâs no judgement in that â just awareness.
If youâre curiousâŚ
If something inside you feels even a small nudgeâŚ
Come and feel the space for yourself.
Join our Spring into Summer Adventure, starts September 14th. Click here for more information⤾ď¸
https://fitshapehealthandwellness.com.au/spring-into-summer-adventure/
30/08/2026
Have you noticed the everyday things you do have become a little more challenging?
You avoid getting down on the floor because itâs your hard to get up.
Your muscles are stiff and tight and cause you pain in your lower back, neck and shoulders.
You feel puffed out walking and climbing stairs.
Did you know that our muscles deteriorate from the age of 30. If you donât use and build muscle itâll disappear.
Muscle is life and longevity.
Muscle is freedom and independence.
Itâs not too late to do something about it!
Join us now for our Spring into Summer Adventure, starts 14th September.
Fit Shape Health & Wellness, Womenâs only wellness studio, Shellharbour City Centre.
âŞď¸Unlimited movement classes
âŞď¸1 x POD session p/w
âŞď¸Health & Movement assessment
âŞď¸Training & Coaching app
âŞď¸1 month Meal Guide
âŞď¸Unlimited Recovery Sauna Access
âď¸ And our amazing womenâs ONLY community.
Click the link below for more information
https://fitshapehealthandwellness.com.au/spring-into-summer-adventure/
When was the last time you had a day to do whatever you wanted to do!
Today I got the opportunity to have a sleep in (very rare this occurs, anything past 4:20am is a sleep in for me) I woke up at 6:15am today.
I wanted to do a workout but didnât want to go to the studio so I decided to do an at home workout, in my pajamas, with the heater on and no bra!
After that I showered, took my granddaughter to the park, had some quality nanny time and then had coffee with some of our members while Kelly Clarke shared an amazing product coming to market for women in menopause.
The afternoon was a business coaching call setting up our spring offer (super excited for thisâŚwatch this space) then I taught a Pilates Mat & Reformer fusion class, cooked dinner and now ready for our online weekly coaching session!
How was your day?
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Shellharbour
Shellharbour, NSW
2529